Welcome to my Best Sources of Fat for Weight Loss blog post. In this post, I’ll share the best 5 weight loss hacks to lose weight fast. If you can follow it you must get a better result. Let’s check it.
Best Sources of Fat for Weight Loss – Top 8 Foods
Eating healthy fat can help you improve your insulin, sensitivity, lose weight, decrease, inflammation and even reduce the risk of heart disease, but just eating any type of fat is not the way to get a lean muscular physique. If you’re serious about eating a high-fat diet like keto or if you just want to incorporate more fats into your diet. The majority of the fats you should eat should come from natural sources. That promotes good health and, as a side effect, help you lose body fat rather than gaining to help. You pick the best fats to incorporate into your diet. I want to go over the top eight healthy fats to add to your meal plan.
#1 – Dark Chocolate
First up I want to start with the one that many people overlook, dark chocolate, 65 % of the calories and dark chocolate comes from fat but, more importantly, the cacao in the chocolate contains between 300 and 400 health-promoting nutrients. This, coupled with a lower carb count, is why you should always aim for 85 % dark chocolate, or higher, Now don’t get me wrong, you can’t eat all the dark chocolate you want. You will also have to limit yourself to only a couple of squares per day to get the health benefits without messing up your diet.
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Among those benefits are extremely powerful, antioxidants called polyphenols. A one and a half-ounce piece of dark chocolate will give you as many polyphenols as a 5-ounce glass of red wine. One of these polyphenols called epicatechin has been found to help prevent heart disease and diabetes. Dark chocolate also contains flavonoids, which have the power to fight off a number of diseases. They can also help prevent inflammation ward off viruses and fight cancer-causing carcinogens. Dark chocolate is also very good for your heart. It’s been shown in studies to increase blood flow and prevent clotting.
There is also evidence that eating two to three small servings of dark chocolate per week can help prevent hardening of the arteries. And not only is it good for your heart, but it’s been shown to be good for your brain as well. It boosts the blood flow which supplies more nutrients and oxygen to your brain cells. It also contains 27 milligrams of caffeine and a 1 and a half ounce serving as well as theobromine. And both of them act as a mild stimulant to help you concentrate and focus.
#2 – Avocado
Next up is the avocado. Avocados are very high in healthy monounsaturated fats. Which are fats that help lower cholesterol. They also have more fiber and more protein than any other fruit and they’re very high in beta sites. They’re all which is a nutrient that reduces the amount of cholesterol that we absorb from food. So they help us absorb less cholesterol while containing zero cholesterol themselves.
As far as vitamins they’re very high in vitamin E, which is another powerful antioxidant – and they also have plenty of B vitamins, including Folie. Which has been shown to lower dangerous homocysteine levels in the blood. Homocysteine is an amino acid that you get mostly from eating meat. When you have high levels of it in your blood, you’re, more likely to develop heart disease.
#3 – Coconut Oil
Let’s move on to coconut oil, coconut oil comes from the meat and kernel of the coconut. Most of that oil is fat and the majority of those fats are medium-chain fatty acids Or m/c FAS. M CFA’s are very small and can easily be broken down and convert into energy. Unlike glucose, they won’t increase insulin levels. They also go directly to the liver to be converted into energy, and then they enter into the bloodstream.
This is what allows them to provide fast available energy aside from the benefits you’ll get from medium-chain fatty acids. A key compound in coconut oil is lauric acid, which has powerful antimicrobial qualities that strengthen your immune system. Lauric acid also strengthens arteries while helping to lower blood pressure. On top of all that, coconut oil is also very effective at lowering inflammation and boosting metabolism.
#4 – Salmon
Our next awesome, healthy source of fat, is salmon. This fatty fish is a great source of protein and it’s also very high in omega-3 fatty acids. We need omega-3s to improve insulin, sensitivity, boost metabolism, increase our energy levels, help us build more muscle, and especially maintain a balanced ratio with omega-6 fatty acids to combat heart disease. We want to aim for, under a 4 to 1 ratio of omega-6 s to omega-3s. Ideally, we want to get closer and closer to a 1 to 1 ratio. Eskimos eat so much omega-3s that they have a one to four ratios.
One study of the Inuit Eskimo people set out to find why they had such low levels of heart disease compared to people in the Western world. The study found that, as the amount of salmon in the diet increases, the level of heart disease decreases. Omega-3 fatty acids can also decrease the stickiness of blood platelets. This makes them less likely to form into blood clots. Another beneficial heart effect is that omega-3 fatty acids reduce artery wall inflammation.
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According to one study, people who consumed fatty fish at least once per month had a lowered risk of having a stroke on top of all of these health benefits. They could also help you feel fuller. In one particular study people who consumed omega-3 rich foods felt fuller for longer. Which made them eat fewer calories over the course of the day. A final benefit of salmon is that it’s able to suppress the secretion of cortisol, which is the body stress hormone when choosing salmon, make sure you go for wild-caught, as it has the optimal balance of omega-3s and it’s much healthier than farm-raised.
#5 – Nuts
Next up we’ve got nuts. Now, even though nuts are packed with healthy fats and they can be a fantastic choice. When you’re reaching for a snack eating too many nuts, just like chocolate, can slow fat loss and contribute to weight gain. But as long as you only have about a handful per day, nuts can provide a ton of benefits for your health and your body. For example, almonds have been shown to help lower the risk of colon cancer. And eating any kind of nut can help reduce the risk of heart disease. If that’s not impressive enough, scientists believe that getting into the habit of eating nuts every single day can reduce the risk of death by up to 20 %.
Since they’re a plant-based source of protein nuts can give you a bunch of amino acids. You need without any cholesterol, and they can actually even help lower LDL, which is the bad type of cholesterol. They’re also, a great source of magnesium and B vitamins, including riboflavin and niacin nuts, which is also another very good source of omega-3 fatty acids, and we want to get all the omega-3s we can because it’s chronically undersupplied by the Western diet. Like I said, ideally, we want to aim for a 1 to 1 ratio, but most Americans are getting a 16 to 1 ratio, which can explain why we have such a high incidence of heart disease.
Continue Reading – Best Sources of Fat for Weight Loss – Top 8 Foods
Lastly, even though some nuts are high in carbs and others, they’re also packed with fiber. Fiber slows down digestion and the absorption of carbs, allowing for a more controlled, gradual rise in blood sugar levels. However, if you’re on a low-carb high-fat diet like keto the best types of nuts are brazen macadamia, nuts, and pecans. Moving on, we have flax seeds, which are one of the best plant-based sources of omega-3 fatty acids. They’re also full of fiber protein, as well as a number of vitamins and minerals, including vitamin E vitamin B, zinc, iron, copper, magnesium, nickel, calcium, and many other essential minerals.
Now, even though flax seeds are great for you, you shouldn’t have more than three tablespoons of flaxseed twice a day or you can run into some digestion problems. Also, as with many other healthy sources of fat on the list, eating too much flaxseed can lead to weight gain, the last thing that I want to mention is that, if you’re buying ground flax seeds, you shouldn’t buy too much ground flax seeds at the same time, because they expire a lot faster than if they were whole.
#6 – Eggs
Next up are eggs. Eggs used to be condemned because they’re high in cholesterol, but recent studies have revealed that the cholesterol that’s found in eggs does not increase the risk of heart disease. On top of that, there were a number of studies that compared groups of people eating 1 to 3 eggs per day to another group that ate none, and the groups that ate the eggs increase their good HDL cholesterol, while the bad LDL cholesterol either remained the same Or went up slightly. But as large LDL particles, not small. People that mostly have large LDL particles have a lower risk of heart disease.
With the cholesterol problem out of the way, we can appreciate the high nutrient density of eggs. They’re, packed with vitamins and minerals that contain antioxidants and improve brain function, thanks to the choline they contain, eggs are also very filling due to their high protein content. One study showed that people who replace a grain-based breakfast with eggs end up eating fewer calories over the course of the day. Eggs are also a great source of lutein, which is what gives the egg yolk its yellow, color, and it happens to be very good for your eyes. Eggs actually have twice the amount of lutein as spinach, which is the second-highest source under eggs.
Continue Reading – Best Sources of Fat for Weight Loss – Top 8 Foods
#7 – Olive Oil
Next, is olive oil? This is monounsaturated fat, that’s packed with natural antioxidants that can help fight viruses. It also contains a compound known as a European which has been shown to prevent the oxidation of LDL cholesterol. This is the process that leads to atherosclerosis or the hardening of the arteries. On top of that, one of the most exciting areas of research regarding olive oil has to do with cancer. It helps prevent neoplasms, which are new abnormal growth in cells that can lead to cancer cell growth.
One particular study identified a compound, an extra virgin olive oil called olio Kanthal. This compound reacts with the lysosomes in cancerous cells, where the waste is stored. It ruptures these lysosomes causing cell death within 30 minutes to an hour while leaving unconcern cells unharmed. Olive oil has also been shown to help protect against breast and prostate cancer and even prevent blood clotting, making it a defense against stroke and heart attack.
The last thing that I want to mention is that eating olive oil helps to keep your cell membranes fluid so that they’re more able to take in nutrients and remove wastes. When choosing which type to buy the best type of olive oil is extra-virgin, which is pressed Without using heat or chemicals, and it’s collected from the first pressing of the olives.
#8 – Cheese
Our last healthy fat is cheese. If you’re on a keto diet, you’ll already be eating a bunch of different types of cheeses, but there are ways to incorporate cheese into most diet plans. Even if you’re, not on a keto diet and your goal is weight loss. Swiss cheese, cottage, cheese, feta, parmesan, and part-skim mozzarella all have really good protein to fat ratios. Most people don’t know that cheese is great for your teeth because it’s high in calcium and very low in lactose. This high calcium level makes cheese an excellent defender against osteoporosis as well.
Continue Reading – Best Sources of Fat for Weight Loss – Top 8 Foods
On top of the high calcium, it’s also high in vitamin B, which is also very important for a number of things, including bone strength. Another great thing about cheese is that it’s high in protein. How can you hit your protein targets for the day and helping you build muscle? A 100 gram or three and a half ounce serving provides you with between 8 to 24 grams of protein, depending on the type of cheese. That protein is mostly casein, which provides a Slower release of amino acids into the bloodstream. This is the opposite of whey protein, which digests quickly and gets right into the bloodstream.
For this reason, some bodybuilders will eat something like low-fat cottage cheese at night. Before they go to bed, the amino acids will release slowly. While they sleep, helping them repair their body and recover faster and helping them boost their metabolism. While you can definitely do this with cottage cheese, remember that most cheeses are high in fat and calories. So, like many of the other healthy fats I mentioned today, you have to make sure that you’re eating a sensible amount per day. If you want to incorporate it into a weight-loss plan.
My Final Opinion:
Finally, I want to say If you really want to use weight then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Weight loss is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned with this blog for getting more and more health tips.
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